The health effects of fat and sugar were uncertain. Almost everyone believes, though, that protein is essential.
Many people eat enough protein to avoid malnutrition, but some individuals would do well with a much higher intake of protein.
Numerous studies show that a high protein diet has major benefits for weight loss and metabolic health.
Here are 10 science-based reasons for eating more protein.
1. Reduces appetite and hunger
The three macronutrients — fat, carbohydrate, and protein — affect your body in different ways.
Studies show that protein is by far the most potent. It helps you feel fuller — with less food.
This is partly because protein reduces the appetite hormone ghrelin levels. It also raises the amount of peptide YY, a hormone that makes you feel complete.
These effects on appetite may be powerful. In one study, increasing protein intake from 15% to 30% of calories produced by overweight women consume 441 calories less each day without intentionally limiting anything.
If you need to lose weight or belly fat, consider replacing some of your carbs and fats with proteins. It can be as simple as making your potato or rice smaller when introducing a few additional bits of meat or fish.
2. Increases muscle mass and strength
Protein is the building block for your muscles.
Thus, consuming sufficient amounts of protein helps you preserve your muscle mass and encourages muscle growth when you exercise your energy.
Numerous studies have shown that consuming plenty of protein could help increase muscle mass and endurance.
If you’re physically active, lifting weights, and trying to gain strength, you need to be sure you’re getting enough food.
Holding protein consumption elevated may also help prevent muscle loss during weight loss.
3. Great for the joints
A persistent fallacy perpetuates the idea that protein— mainly animal protein— is harmful to your joints.
This is based on the idea that EVD muscle max proteins raise the acid load in the skin, contributing to calcium leakage from the bones to neutralize the acid.
Nonetheless, some long-term studies indicate that food, particularly animal protein, has significant benefits for bone health.
People who eat more protein tend to maintain bone mass more when they mature and have a much lower risk of osteoporosis and fractures
This is extremely important for women who are at high risk of osteoporosis after menopause. Eating a lot of protein and staying active is a good way to help prevent this from happening.
4. Reduces the cravings and longing for late-night snacking
Food cravings are different from normal appetite.
It’s not just about your body needing energy or nutrients, it’s about your brain needing a reward.
However, cravings can be extremely difficult to control. The best way to overcome them is to prevent them from occurring in the first place.
One of the best methods of prevention is to increase your protein intake.
One research in overweight men revealed that raising protein to 25 percent of calories decreased cravings by 60 percent and the tendency to snack at night by half.
Similarly, a test in overweight adolescent girls noticed that consuming high-protein breakfast lowered cravings and late-night snacks.
This can be achieved by enhancing the role of dopamine, one of the major brain hormones involved in cravings and dependence.
Also Read: 6 Proven Ways to Stay Fit Without Workout
5. Improves metabolism and improves fat burning
Eating will improve your metabolism for a short time.
That’s because the body uses calories to absorb and use nutrients in meat. This is referred to as the thermal effect of food (TEF).
However, not all foods are the same in this respect. Also, protein has a much higher thermal impact than fat or carbohydrate—20–35 percent compared to 5–15 percent.
High protein consumption has been shown to significantly boost metabolism and increase the number of calories you burn. This can amount to 80–100 more calories burned each day.
Some research suggests that you can burn even more. For one test, the high-protein team consumed 260 calories more per day than the low-protein community. This is equal to an hour of moderate-intensity exercise per day.
6. Lowers the pressure on your blood
High blood pressure is the main cause of heart attacks, strokes, and chronic kidney disease.
Ironically, higher protein consumption has been shown to reduce blood pressure.
In a study of 40 controlled trials, elevated protein reduced systolic blood pressure (top reading) by 1,76 mm Hg on average and diastolic blood pressure (bottom reading) by 1,15 mm Hg on average.
One study found that, in addition to lowering blood pressure, the high protein diet also lowered LDL (bad) cholesterol and triglycerides.
7. Helps to maintain weight loss
Since a high protein diet enhances metabolism and contributes to an immediate decrease in calorie intake and cravings, most people who raise protein intake tend to lose weight almost instantaneously.
One study found that overweight women who ate 30% of their protein calories dropped 11 pounds (5 kg) in 12 weeks — though they did not intentionally limit their diet.
Protein also gains from fat loss through deliberate calorie restriction.
In a 12-month experiment in 130 calorie-restricted men, the high-protein group lost 53 percent more body fat than the normal-protein group in the same calorie-restricted diet.
Of course, losing weight is just the start. Maintaining weight loss is a far greater challenge for most individuals.
A modest increase in protein intake has been shown to help maintain weight. In one study, an increase in protein from 15% to 18% of calories reduced the recovery rate by 50% (31Trusted Source).
If you want to keep your excess weight off, consider making a permanent increase in protein intake.
8. Doesn’t Harm Healthy Kids
Many people wrongly believe that high protein intake is harmful to your kidneys.
It is true that limiting protein intake can benefit people with pre-existing kidney disease. This should not be taken lightly, as kidney problems may be very serious.
Nevertheless, although high protein consumption can affect individuals with kidney problems, it is not relevant to people with healthy kidneys.
Also, numerous studies have shown that high-protein diets have no adverse effects on people without kidney disease.
9. Helps your body to repair itself after injury
EVD muscle max Protein can help your body repair after it has been wounded.
This makes perfect sense because it forms the main building blocks of your tissues and organs.
Numerous studies have shown that eating more protein after an injury can help speed up recovery.
10. Helps you stay fit as you mature
One of the consequences of aging is that your muscles are gradually weakening.
The most serious cases are age-related sarcopenia, which is one of the main causes of frailty, bone fracture and reduced quality of life among older adults.
Eating enough protein is one of the easiest ways to reduce age-related muscle loss and avoid sarcopenia.
It is also important to stay physically active, so lifting weights or some kind of resistance exercise will work wonders
Now you can understand the reason behind eating more protein and having a proper diet then the best way to do so is including protein powder in your daily diet. EVD protein powder is one such powder that helps you to gain lean muscle mass and give you pure egg yolk protein without any side effects. Consumption of this protein powder can control hunger and helps to improve your digestion system.
When you take it, you will feel full and at the same time can avail of the benefits of all vitamins and minerals that escape from your daily diet.